trainingCan you advise me on my training and diet?
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I'm 28 years old, 81kg ,173cm, and have a middle size body type. My goal is to look like Rob Riches!
I have been working out at the gym for almost 3 years; although the 1st year was really just playing around though. I feel like I have a good understanding of the basics of training.
From what I understand, to reach my goal, I have to bulk up to reach 90kg and then start cutting after all my muscle is mature, is this correct? Do I need to start eating 5-6 meal per day? I have listed my food choices, eating about every 2 hours below:
noodle soup—->4 piece of bread with tuna and drink 5 half boiled egg (with only 2 yolks)—->1 big slice of honey dew and papaya—–>rice with meat(chicken/beef or fish) and vegetable(and then head to gym after 2 hr)—–>rice with meat and vegetables (after gym)…(1 more meal sometime bread/or cakes)before sleep or early in the morning if i can wakeup
I started to drink 100whey (on) this week, before and after gym. During my workouts, I take Xpand Post…xtreme mass recovery system*dymatize nutrition*.
My workout:
chest/bicep( 1day)
back/tricep(1 day)
shoulder/leg/forearm(1day)
chest :
bench press machine flat 3 set (15-8rep)
bench press machine incline 3 set (15-8rep)
bench press flat with db 3 set (15-8rep)
fly with slightly lower incline 3 set (15-8rep)
bicep:
sit down bicep curl with db 3 set (15-8rep)
standing barbel curl 3 set (15-8rep)
seated arm curl with barbel close grib 3 set (15-8rep)
back:
pull up back 2set (till failure)
pull up front 2 set (till failure)
reverse hand cable pull down 3 set (15-8rep)
db row 3 set (15-8rep)
cable barbell row 3 set (15-8rep)
lower back pull up 3 set (15-8rep)
tricep:
db 1 arm triceps 3 set (15-8rep)
db both arm triceps 3 set (15-8rep)
cable pull down triceps 3 set (15-8rep)
shoulder:
barbell machine behind shoulder press 3 set (15-8rep)
barbell machine shoulder press 3 set (15-8rep)
seated rear delt raise 3 set (15-8rep)
lateral raise 3 set (15-8rep)
leg:
leg curl 3 set (15-8rep)
barbell squats 3 set (15-8rep)
45 degree leg press 3 set (15-8rep)
barbell machine standing calf raise 3 set (15-8rep)
forearm:
seated One-Arm Dumbbell Palms-Down Wrist Curl
I really hope to hear advice from you!
I have been working out at the gym for almost 3 years; although the 1st year was really just playing around though. I feel like I have a good understanding of the basics of training.
From what I understand, to reach my goal, I have to bulk up to reach 90kg and then start cutting after all my muscle is mature, is this correct? Do I need to start eating 5-6 meal per day? I have listed my food choices, eating about every 2 hours below:
noodle soup—->4 piece of bread with tuna and drink 5 half boiled egg (with only 2 yolks)—->1 big slice of honey dew and papaya—–>rice with meat(chicken/beef or fish) and vegetable(and then head to gym after 2 hr)—–>rice with meat and vegetables (after gym)…(1 more meal sometime bread/or cakes)before sleep or early in the morning if i can wakeup
I started to drink 100whey (on) this week, before and after gym. During my workouts, I take Xpand Post…xtreme mass recovery system*dymatize nutrition*.
My workout:
chest/bicep( 1day)
back/tricep(1 day)
shoulder/leg/forearm(1day)
chest :
bench press machine flat 3 set (15-8rep)
bench press machine incline 3 set (15-8rep)
bench press flat with db 3 set (15-8rep)
fly with slightly lower incline 3 set (15-8rep)
bicep:
sit down bicep curl with db 3 set (15-8rep)
standing barbel curl 3 set (15-8rep)
seated arm curl with barbel close grib 3 set (15-8rep)
back:
pull up back 2set (till failure)
pull up front 2 set (till failure)
reverse hand cable pull down 3 set (15-8rep)
db row 3 set (15-8rep)
cable barbell row 3 set (15-8rep)
lower back pull up 3 set (15-8rep)
tricep:
db 1 arm triceps 3 set (15-8rep)
db both arm triceps 3 set (15-8rep)
cable pull down triceps 3 set (15-8rep)
shoulder:
barbell machine behind shoulder press 3 set (15-8rep)
barbell machine shoulder press 3 set (15-8rep)
seated rear delt raise 3 set (15-8rep)
lateral raise 3 set (15-8rep)
leg:
leg curl 3 set (15-8rep)
barbell squats 3 set (15-8rep)
45 degree leg press 3 set (15-8rep)
barbell machine standing calf raise 3 set (15-8rep)
forearm:
seated One-Arm Dumbbell Palms-Down Wrist Curl
I really hope to hear advice from you!
By john weeng – over 1 year ago
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First of all, the 5-6 meals a day idea is a myth. Calories are calories, and personally I prefer to be full when I eat instead of just having snacks all day. I eat twice a day, and they are huge meals, multiple portions of meat, veggies, and fruit. After eating 5-6 meals a day for a long time, your body forgets what it feels like to be truly hungry or full since it becomes accustomed to the grazing, leading you to over eat and gain fat.
Next, if you do your diet correctly you will not need to use the "bulk and cut" approach. You can gain muscle while staying relatively lean. Also, eat the whole egg, the yolk has all of the vital nutrition, I eat about a dozen eggs a week and I have incredible cholesterol profiles (just had them checked a month ago), so dont worry about the eggs.
Lastly, I want to give you some resources that will help you, they have helped me lose bodyfat and gain muscle at the same time. Google the following words: Paleo Diet, Lean Gains
Actually, calories AREN'T calories. Food eaten at breakfast is less likely to cause fat gains and calories from protein are significantly less likely to be stored as fat because they increase metabolic rate more than carbs and fat and they decrease hunger more.
Eating several times per day helps you get multiple spikes in protein synthesis (muscle building), resulting in more muscle growth over the course of the day.
..and yes, you need to bulk up first but you should throw in occasional cutting phases of 3 to 5 weeks in between bulking phases. This helps avoid unwanted fat gain and jump starts gains when you get back on the high calorie intake.
Nutritionist and Supplement Specialist